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Getting Down to The Core

Article written by Daniel Max, Holistic Health Counselor, Yoga Instructor, Shiatsu Practitioner, owner of Sense of Self

Triathlon NutritionThe ‘Core’ is defined as a center or foundation. It is not without reason that we refer to our lower abdomen as our core. When we speak of strengthening our belly muscles, we refer to it as ‘core strengthening’. Our core is our center of gravity. Martial arts, dance, yoga, archery, weight lifting or wood chopping are all preformed better when coming from the core. However our core is not limited to just our physical center. The teachings of martial arts or yoga explain that our mental, emotional and spiritual centers reside in that same core location. The practices of meditation, theater, painting, or cooking, that are not necessarily related to motion, all teach that centering around the core is an indispensable key to achieve mastery. In Eastern cultures the core is referred to as ‘the sea of Qi’ (Chi), your vital life force. Centering awareness and breathing into the abdomen is a practice that opens our perceptions.

Most of us go through our days forgetting our core. We rush around breathing shallowly into our upper chest. No longer using the muscles around the diaphragm at their fullest potential, we grow stiff and harden through the mid section of our chest, bellow the breast. This muscular congestion develops into a chronic block of breath flow, life force, through our bodies.

With the breath stuck in the upper chest, we continuously trigger our nervous system into fight or flight response. A shallow breath is like a continuous gasping; it is designed to stimulate our nervous system into a state of emergency. This is our body’s natural way of receiving quick spurts of oxygen in times of danger; in case we need to run or fight a predator. If we get caught in this survival mode type breathing, we may experience symptoms such as anxiety, insomnia, chronic fatigue or any other stress related disorder. 

On an energetic level, we have blocked access to our intuition that resides in our gut (our gut feeling.) We rely solely on the brain to figure things out, keeping all our energy up in the chest and head and therefor creating tension in the neck and shoulders.

Meanwhile the lower abdomen isn’t getting much attention. It grows stagnant. A common symptom of stagnation in the abdomen is weight gain around the midsection. Often, this is a symptom of too much cortisol, a stress hormone, rather than just caloric intake. Our digestive system is weakened due to the high level of stress that the body is experiencing and digestive disorders may occur.

Core Breathing Exercise:
Pay attention while sitting in your computer chair or driver’s seat to see if you are caving into your mid section and belly. How many hours a day do you spend folded in thismanner?

  1. Sit up tall and focus on breathing into the belly. Be sure not to push the breath in forcefully but rather calmly invite it in.
  2. Once you grow comfortable with the flow of breath in the belly, deepen the breath so that it begins from the lower abdomen and expands upward until it fills the chest as well. As you do so, concentrate on slowing down the pace of the breath and prolong each inhale and exhale.
  3. Begin to explore the feeling of breath in the back of the body. If this is difficult to do, lean back into a chair and notice the different parts of your back pressing into the chair as you inhale and exhale.

If you are having a hard time feeling one of the stages, stay there for as long as you need. You may just be practicing the first part for a few weeks. Each attempt to deepen the breath wakens the nerve endings and softens the muscle tissue. The more you practice, the easier it becomes. Make it a habit to set a timer each day and spend at least 2 minutes practicing. You can do this while sitting at your desk. Before reaching for coffee or sugar to keep you going, try these exercises when you begin to feel your energy drop.

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Triathloon Transitions
Transitions are the times between the swim and bike and the bike and run. Any time you are in the transition area, you need to know how to get through it without wasting time. Here are some suggestions: Great Triathlon Links Other Tri Stuff

 

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Triathlon Questions
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TRIATHLON EVENTS
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GENERAL TRI STUFF
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Triathlon QuestionBackstroke During a Triathlon - I read your reply to a question about using the backstroke in a triathalon. Your suggestion was to not use this stroke, but to learn to crawl for the event.

Triathlon QuestionTriathlon Over 50 - Is there a mini triatholon competition for the over 50? I can\'t jog because of my knees but I enjoy walking.

Triathlon QuestionSwim, Bike and Kayak - I am planning on doing my first Tri which is a 3 mile kayak for the water portion. I'm wondering what type of kayak I should buy for these types of triathlons?

Triathlon QuestionWhat Do I Wear - im running a sprint race in a week....im having a hard time figuring out what to wear? do i wear my swim suit? do i wear running spandex under my swim suit?

Triathlon QuestionBackstroke in a Triathlon - I can't swim and put my head underwater. I read a few articles on your website about first time TriathaNewbie's doing the backstroke.

Triathlon QuestionBike, Swim, Kayak or Walk in Ontario - I'd like to try a mini triatholon. I can bike, swim, kayak , walk but I can't run. Would you let me know if there's a race I could do in Ontario Canada?

Triathlon QuestionCrisis of Confidence - HELP!! Doing my 1st tri on Sun. I'm very scared and nervous about the swim.

Triathlon QuestionTriathlon Coach in Orlando - Can you recommend a coach here in Orlando for a person who is exercising but not running yet, needs to learn how to swim and get a tri bike?

Triathlon QuestionGiving It Your Best Shot - I finished!! My time was 2:45:48 - not a great time, but I was just so happy to have made it.

    Triathlon EventSchedule for 2011 - I want to try my first tri at the beginning of 2011 and would like to know if there are any pending scheduled races in VA around that time.

Triathlon EventUpcoming Somersault Events (Canada) - Almost mid-summer already - how time flies! We want to bring you up to date on Somersault event happenings...We invite you and your friends to come on out and join us at one of them.

Triathlon EventYouth Triathlons in Colorado - If there are any other kids reading this article and want to send in any tips you think would be very helpful, send them in and we'll post them!

Triathlon EventHudson Valley Triathlon Club, Upcoming Events in New York

Triathlon EventGraham Beasley Triathlon July 11th in Ottowa

Triathlon EventNC Multisports Greater Cleveland Triathlon

Triathlon EventGreater Kingston SYDENHAM Triathlon on July 4 in Ottowa

Triathlon EventPine Barrens Sports & Timing - Olympic Distance Triathlon in New Jersey

Triathlon EventRave Reviews on the Honolulu Triathlon - My first sprint triathalon was the Honolulu Triathalon. It was a great first race to enter.

Triathlon EventDRC Sports Triathlon Race Calendar, Florida - There is something for everyone here.

Triathlon Eventv3 Multisport - Bike Q & A - June 8, 2010 - Come get your questions answered and learn from experienced Triathletes:

Triathlon EventArizona Triathlons - I am having some trouble finding options in the Western part of the US and would like to know if you could direct me to some specific first mini triathlons and/or websites.

    InspirationalFirst Triathlon Story - Just a few weeks ago I completed my first-ever triathlon at one of the country’s largest triathlon events, the Lifetime Fitness Triathlon.

InspirationalFirst Triathlon Story - I've got a little story of my own. I call it, "Everything that could go wrong, did."

InspirationalFirst Triathlon Story - Thanks for all the helpful tips and suggestions this site has provided. A lot of them were very helpful on my first sprint triathlon yesterday.

Triathlon NutritionEating for Sumer Health - Summer is nature’s season of growth and maturity with an abundance of fruits and vegetables ripening in the sun. Nature’s energy is effervescent, making it the season for us to engage in outdoor recreation and soak up solar power. Triathlon ResourceRace Day Preparation - A must-read for those of you preparing to compete this summer!

Triathlon ResourceThe Sweat Test - How much should I drink during training or racing?

InspirationalMy "First Triathlon" Story - Can't Wait for the Next One! Though I didn't bring home any medals, I felt proud of myself. and cannot wait till next one in coming in 45 days. now I just need to learn to swim faster.

Triathlon NutritionEnhancing Metabolism Through The Power of Breath - Did you know that you could control your stress levels as well as achieve your ideal weight by simply learning to breathe deeply?

Triathlon Nutrition"Outside the Box", A Total Immersion Program for Success in Open Water by Terry Laughlin - This book is a great tool for those of you who plan to compete in your first open water swim. It gives some GREAT tips that will get you swimming more efficiently with less wasted energy. They recently sent us an exceprt of the book for you to preview.

Triathlon NutritionFollow Lainey while she trains for her first triathlon - Entries 1-6

 
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